Meditation | Behind The Medal

Inducing calm

A Simple Guide to Mindfulness

Written by Jaidan Boniface & Lucas Yang | Edited by Marc Louie

If you are anything like the rest of us, seeking and achieving mindfulness is a struggle.

However, when done properly mindfulness is an extremely useful tool to induce calm and reduce stress, leading to improved mental health.

Some of the benefits of seeking meditation and mindfulness include:

Improve focus and concentration
Reduce pre-competition anxiety
Increase their ability to respond calmly under pressure
Faster Recovery from mistakes and setbacks
Prevent burnout and increase motivation over time
Enhanced body awareness
Strengthened performance resilience
Emotions regulation
Confidence Booster

For athletes and even everyday individuals, integrating mindfulness into their routines is extremely beneficial.

Here are some commonly used by elite athletes to enhance mental performance prior to competition:

Photo by Antoni Shkraba

Breath Awareness

Breathing techniques are a quick and easy mindfulness exercise that can help calm your mind and help you stay present

Find a quiet place to sit comfortably
Take a deep breath, holding for a few seconds and then exhale, repeat a few times until your breathing becomes natural again
Focus your attention on the sensations you are feeling while breathing. Notice every inhale and exhale, paying attention to the sounds of your breath and how it feels as the air fills and leaves your lungs.
When your mind wanders, bring your attention back to your breathing.
Repeat as many times as necessary

Breathing techniques can be used to settle nerves, regulate breathing and heart rate and build focus.

Body Scan Method

The body scan technique promotes body awareness, helping you become aware and mindful of how your body is feeling, any tension, discomfort, etc.

Start by lying down or sitting in a comfortable position with your eyes closed.
Begin by focusing on your head and face and notice how each part feels, any sensations or pain. Gradually move down through your shoulders, arms, chest, and so forth, until you reach your toes.
As you are connecting with each body part, remember to take a deep breath in… hold… and slowly release, consciously releasing any tension or discomfort with each breath out.
Spend 1–2 minutes on each body part or area, until you’ve scanned your entire body.

The body scan technique can promote muscle relaxation, helps prevent overexertion or injury, aids recovery and increases your body awareness.

Visualization and Mental Rehearsal

Visualization, also known as mental rehearsal, is a powerful technique where you mentally practice your performance, picturing yourself executing each action with precision and confidence. Many top athletes like Donate Richards who sat down with our Behind The Medal team, use this technique to prepare for competition.

Sit or lie down in a relaxed position, close your eyes, and take a few deep breaths.
Picture yourself in your competition setting —imagine the sights, sounds, sensations and emotions you would feel while performing.
Visualize each step of your performance in great detail, from putting on your uniform to pre competition stretching to executing key movements. Imagine yourself performing flawlessly, staying calm under pressure.
As you visualize your journey to success, take note of the positive e motions you encounter such as confidence, strength, and resilience. Take note of any positive emotions, such as confidence and strength, as you visualize your success.

Practicing visualization can help boost your confidence and reinforce positive mental health habits, creating a sense of familiarity when challenging sceneries arises, making it easier to perform under pressure.

Grounding Exercises

Grounding techniques are used to bring you back to the present moment, especially when feeling overwhelmed, frustrated or anxious, etc. Performing this exercise during moments of stress or before an event is especially helpful to help you manage nerves, allow you to feel present and direct your focus to where it needs to be.

Take a few deep breaths in and out, then look around and identify five things around you that you can see (eg. spectators, opponents, equipment, etc)
Next, focus on four things you can feel (e.g., the texture of your clothes, the ground under your feet, the grip on the soles of our shoes, etc. ).
Identify three things you can hear (e.g., fans cheering, buzzer, the sound of your breathing, etc. ).
Notice two things you can smell (e.g., fresh air, equipment scents, deodorant, etc.).
Lastly, acknowledge one thing you can taste (e.g., a sip of water, gum, gatorade,).

Affirmations & Manifestation for Confidence and Success

Affirmations and mantras are positive statements that you can repeat to yourself to instill a sense of confidence, help create a positive mindset and reduce negative self talk. Manifestation combines the focus of affirmations with visualization, creating a mental image of success, helping you build confidence and mental resilience.

Choose a short, empowering phrase or mantra that aligns with your goals or visions, such as “ I am strong, talented and focuses”, “ I am going to do my best and win!’ ‘ I thrive in this environment”.
After repeating your affirmation while practicing breathing patterns, visualize yourself achieving that goal you've just imagined
Visualized each detail, from your surrounding environment to the emotions you feel leading up to and during that moment of success. Imagine yourself achieving what you envisioned and the feelings and emotions it brings.
Reinforce your goals by writing them down or creating a vision board with images and words that resonate with your aspirations.

When you pair affirmations with visualization, manifestation reinforces confidence and clarifies your goals. Practising this mindset can help align every action with your desired outcome, maintaining motivation and enhancing results. Creating this mental framework encourages you to think deeply about your potential for success and resilience.

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) helps athletes release tension by systematically tensing and then releasing and relaxing each muscle group. PMR is ideal for unwinding and relaxing after intense training or competition.

Sit or lie down comfortably in a quiet space.
Starting with your feet, tense each muscle group for about 5 - 10 seconds, then slowly release the tension.
Move up through each muscle group in your body—calves, thighs, abdomen, arms, shoulders, and neck.
Focus on the sensation of relaxation after each muscle is released.
Continue through all muscle groups, spending 1–2 minutes on each until you’ve relaxed your entire body.

PMR relives physical tension, aiding in recovery. It also promotes a relaxed state of mind and can improve overall sleep quality.

So for some, maybe achieving mindfulness is a struggle, but with all these tools it doesn't have to be.

Inducing calm

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